Safety Tips Before you Workout
People today have realized the importance of staying fit. Older people have turned to fitness, as it keeps them active and healthy. Teenagers get into fitness to look good, and young adults like to stay fit as it adds to their personality.
There are a lot of options when it comes to fitness, as you can choose from a variety of conventional methods like swimming, cycling, aerobics, dancing, etc. But gymming has emerged as a popular alternative to all these options, due to its convenience.
Gyms have sprung up all over, and they appeal to everyone because of the environment and equipment that they offer. A lot of people work out to look like their favourite movie stars. Working out also shows results sooner than conventional methods of toning the body. Gyms have proved to be very effective when it comes to shaping up. Let's see how you can ensure a safe workout each time you head for the gym.
[edit] Have a routine physical
- Visit you doctor before beginning a new exercise program. Any new activity can stress your body.
- If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you.
[edit] Expectations from regular workouts
It is vital that you understand what to expect from working out regularly. You may have received incorrect information on working out or the time-frame required to get in shape. A lot of mixed information comes to you through friends or the Internet. This can be potentially harmful, as gymming without proper guidance can injure you. You could end up over-exerting yourself. On the other hand, if you do not work out enough, you will not see the desired effects on your physique. For example, if you want to work out to get a positive body image, not seeing gradual changes can affect your morale. Therefore, it is important to be disciplined, dedicated, and realistic whileworking out.
[edit] Getting the right Gear
You must ensure you have the right gear before you start working out, to avoid injury.
Here's a basic list of acceptable gym Clothes:
- Sweatpants
- Shorts
- Leggings
- T-shirts
- Tank tops
- Sports bras
- Sweatshirts
Although some people find wearing a tank top too revealing, keep in mind that it's always a good idea to concentrate on the muscle groups you're working, so if you're concentrating on your upper body, a tank top may be just the thing. Not only is it easier to focus on the task at hand if you can see the muscle actually lengthening and contracting, it can be a good motivational tool to see your muscles grow before your eyes – a phenomenon known as the pump.
Besides these, the following should also be taken into consideration:
Good quality shoes will make sure you do not get hurt when running or jogging.
Gloves are important to avoid bruises on hands.
Gym supporters are mandatory for men who lift weights.
Hand wraps also ensure you do not injure yourself while lifting weights.
You should carry towels so to maintain hygiene at the gym. Gyms also stock gym gear for their members to use.
[edit] Checking your equipments
Once you have decided to start working out, you should look around your area for a good gym. A gym can be a dangerous place if you do not understand how the equipment works. Good gyms have an introductory session for members where they explain how to operate the equipment. In this session, you can review the safety arrangements at the gym. Gym equipment with moving parts should have 'emergency stop' buttons. You should check the equipment to make sure that they are well-maintained. Good gyms usually have a weekly maintenance routine for the equipment. Enquire about the first-aid arrangements available atthe gym.
[edit] Gradually increase time and intensity
When starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this.
[edit] Use the Correct Technique
- Do not lift weights jerkily. This can lead to muscle injuries. Do your exercises in a slow and controlled manner. Increase weights gradually. Use safety collars when working out on squats, bench presses, curls and dumbbells. This will ensure that weight plates don't slip off and cause an injury. Use a weight belt, wraps, straps and gloves to support heavy lifts. This protects your lumbar region. Knee wraps prevent injury to your tendons and ligaments.
- Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.
- Don't hold your breath while lifting weights, it can cause inter-abdominal pressure that can lead to hernia. Breathe out as you exert yourself and breathe in as you relax and let weight back down. Repeat exercise routines steadily to benefit from the workout. Lift weights with control and not explosively.
- Don't lean heavily on the stair-stepper rails. Leaning heavily on the stair-stepper rails will place unnecessary weight on your wrists and back. Unnecessary leaning can cause injuries to your wrists and back.
[edit] The importance of Gym Trainers
- Make sure you join a gym with adequate trainers or supervisors. More importantly, make sure these trainers are certified professionals. Having a qualified trainer is imperative because this guarantees that you do not injure yourself.
- The weights section of a gym should have a trainer present at all times. This ensures that there is always someone watching or 'spotting' while youwork out .
- Talk to trainers to understand what actions may cause injuries.
- Read up online about the correct techniques for specific exercises. With adequate safety arrangements and trainers, the risks of weight training are minimized.
[edit] Warming up and Cooling down
Warming up before each workout is essential. This is to loosen up your body and make it flexible.
Warming up is a great way of avoiding injuries.
Stretching is an effective way of warming up as it stretches your muscles gently.
Cooling down after a workout is as important as warming up. Give yourself adequate time for warm-ups and cool-downs to ensure an injury-free workout.
[edit] Awareness about muscle injuries
Reading up on muscle injuries and how to avoid them is a good idea. Injuries happen only when you set unrealistic goals for yourself. Make sure you do not do this. The body cannot handle weights or cardio sessions that are beyond its limits. The body takes time to adapt to muscular strain, and therefore 'slow and steady' is the best motto to adopt at a gym. For example, if you are heavy and you run fast, you risk injuring your knees. In this case you must slowly increase your speed as you lose weight. This puts less stress on your knees.
You need to follow a workout method which is customized for you. The best way to see positive results is by following a workout regime systematically. Do not be random with your workouts.
[edit] Don't workout on empty
While you don’t want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid bonking during your workout.
[edit] Drink before you exercise
Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.
[edit] Listen to your body
If you experience any sharp pain, weakness or get lightheaded during exercise, pay attention. This is a signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don't feel well, you should take some time off until your body heals.
[edit] Rest
In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining syndrome.
[edit] STOP!!! Warning Signs
- Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
- Feel dizzy or sick
- Break out in a cold sweat
- Have muscle cramps
- Feel sharp pain in your joints, feet, ankles, or bones
- Notice that your heart starts racing or beating irregularly
[edit] Research before using supplements
Using supplements for muscular development is a much-debated topic. While some are pro-supplements, others feel that the natural way of balancing a diet and working out sincerely is better. It comes down to personal preference, but its better you inform yourself of the pros and cons of both sides, before you settle on a decision. But if you wish to use supplements, make sure you research on it adequately. Supplements are effective only when taken properly, with the right diet and workout regime. There are many banned supplements in the market, which you must educate yourself about. Most of these banned products and drugs do not mention the side-effects on the packaging, but there is always information available about them online.
